Bench Press Max Chart

The bench press max chart is the old school method of approximating your 1 REP MAX bench press. Use these charts as a guide to what you can bench for a maximum of one rep.

Instructions

This bench press max chart can help you work out your 1 REP MAX. This is the simple "old school" method of calculating your 1 REP MAX. It's simple to use, just select the weight from the side column and the number of reps from the top. Where the two connect is your approximate 1 REP MAX bench press. The first table is in kg and the second table is in lbs.

It took me years but I finally matched my age with reps at 225 lbs.
I started at 43 years and it took me until I was 58 years old to do it.
58 reps (flat bench olympic bar) at 225 lbs. when I was 58 years old.
Raw bench, no help.
I did not take any type of enhancements so it was a brutal 15 years.
You get tired so much easier as you get older and do not recuperate as well.
I have no idea where this places me for my age group and I have no idea how many
reps the world class athletes can do. Any way to find out?

Lawrence, How much do you bench? I'm currently in my bulking process and doing the 5x5, but I'm only 125lbs, and my max bench is 150lbs, It should increase to 200+ after the 5x5 is over and after I put on more mass. I messed up my diet yesterday by only consuming 2650 calories, but on Wednesday I had 3200+, but keep it up!

Yeah I know these guys are liars. Benching 220 would mean you can pick up a little more then double that in human weight. Benching 220 would mean you can pick up a guy around 440 pound to 490 these guys are liars and fools

I think the chart is very accurate if you are lifting correctly. A bench max is all the way down on the chest..... not a huge bump against the chest and not half way down and back up. I'm 41 and 205lbs...... Very lean, so not juiced...... I work out with 225lbs..... I can get between 12-14 reps on a good day. My max is about 315lbs...... so this is pretty accurate. P.S. there is no reason to bench more than 150% of your body weight unless you are training for an event or if you are okay with injuries in your 40's..... Good Luck!

I have been using this chart for a year now and has been pretty close when I started back lifting it was 5lbs off with me doing 5x5 sets with 255 now its only 2-3lbs off doing 5x5 with 350 on bench also doing 5x5 sets helped build my max up fast went from maxing 275 starting back to 430 in a year and I'm getting ready to increase my sets by another 10 lbs

You're looking at it wrong. The number to the far left is the weight of the rep, the top is how many reps you can do of that far left number, and the corresponding number is your max one rep. It isn't exact, but it is pretty damned close. But yeah, your weight has nothing to do with the calculations.

It's not inaccurate. If you're telling the truth, then benching 315 at a weight of 145 is not very common and is rather impressive. Most people that lift weights and weigh 145 can't max 200, unless they're roiding.

What you are capable of max benching and what you achieve are two different things. I have been lifting and maxing for years. The chart is damn accurate! I find that its most accurate when the reps are in the 2-7 range. But the people that think this is not accurate, are probably not considering that the calculator is similar to actual maxing in a sense. That being how you warm up, and how fatigued you are. The amount of rest between sets also weighs heavily on how much you can lift. And believe it or not, what you ate or didn't eat can also factor in. And as someone stated before, even attitude can play a part. I just wish I found this tool a long time ago, its an excellent motivator!

I'm 62 years old I can bench 305 lbs, Max 1 rep. but I find the chart is very close if you don't want to do the 1 max rep, I use the chart more than the max just to help me prevent injury from lifting heavy all the time.

I DID 430 AT THE AGE OF 44. NOW AT THE AGE OF 73 I CAN BENCH PRESS 265. NOT ALL BODIES DEVELOP THE SAME. THERE ARE LIKE 4 DIFFERENT BODY TYPES. SOME CAN LIFT FOR 3 YRS. AND OTHERS CAN LIFT FOR 1 MONTH AND THEY LOOK LIKE THEY HAVE LIFTED FOR ONE OR TWO YEARS. OTHERS CAN LIFT FOR A LONG TIME AND NOT GET BIG, BUT THEIR STRENGHT WAY MORE THAN WHAT THEIR BODY SHOWS. SOME ARE JUST BIG FRAME BUT THEIR STRENGHT IS NOT WHAT THEIR BODY SHOWS. BUT, I WILL GIVE SOME ADVICE NEVER FIGHT PEOPLE THAT WORK IN THE OIL FIELD. JUST WORK AS HARD A YOU CAN AND DO NOT GIVE UP BECAUSE YOU DON'T SEE BIG RESULTS ON YOUR FIRST TWO MONTHS. KEEP AT IT. GOOD LUCK!

This chart is not quite accurate but it's close enough. I can rep 405x2 but I max out at 455. I am proud of that accomplishment, I have been lifting since high school. I also max out at 650 on the squat and 575 on dead lifts, not bad considering I weigh 195 pounds!

This is close enough for me. I often workout alone and would like to have a good idea of how much to put on when I do have a friend spotting for me. I'm 49 and my bursa has hurt for 2 days since a day of flat bench and then a day of decline. What helps other than rest & anti-inflamatories?

Ethan - everyone is a little different. There's two factors to consider. If you have been lifting for less than 1-2 years then your one rep max may be less. Also, if you don't condition yourself for max weights (bones, joints, psych) then you won't be able to lift near the calculated one-rep max. I am 58 years old (59 in June) and have been lifting all my life, with so so genetics, and I can bench 215 x 15 reps, and I can almost bench 300 once, so its pretty accurate. My goal is 300 this year.

I can bench200lbs max on a nautilus machine. Pretty sure I'm still a man lol what you should have said is I'm a meathead and if your not just like me. A brain dead loser meathead, then you ain't nobody rofl

This chart is fairly accurate, your results will vary depending on how properly u perform the exercise, each rep should take approx 4 seconds , 2 seconds down 1 sec up, pause 1sec, hand grip is also key a med grip (shoulder width apart) is your most strongest grip as it engages the most muscles, a wide grip shortens your range of motion, using momentum either on the up/ or down phase of a rep is cheating

You guys do reaize majority of lifting is Mental and diet this is fairly accurate charts and ive seen similar over the years,,, if you cant hit that max its def your diet/sleep/warm up/ or possibly your Attitude!

interesting. today i benched 315 for 9 reps. So kind of cool to know I "should" be able to 1 rep over 400. I personally test myself on 225 x max rep. Right now im at 32 but have topped out at 41 reps. I like the chart as well.